OLYMPIC WEIGHTLIFTING WORKOUT

2017.06.18 Oly Wkouts

Week 2, Cycle 3 Competition Prep -Cal State Games

#1
Sn Pull + Sn  50/4  60/3  70/2  75/2  80/2  85/1  90/1  95/1×3
OHSQ  70/3×2  80/3  85/2  90/2  95/2  100/2×2
RDL  60/5×2  70/4×2  80/3×2

others
Inc DB  3 x 3
3x [10 bar roll outs /  10 bar sit ups]

#2
PCl + J  50/5  60/4  70/3  75/2  80/1  85/1×2
SQ  50/6  60/5  70/4  75/3  80/2  85/1  80/2  85/1  80/2  85/1

others
Press in Split  5 x 4
4x [Max Chin Up & 5 Ring Dips]

#3
Sn  50/4×2  65/3  75/2  80/2×2
Cl/J  50/4+4  65/3+3  75/2+1  80/1+1  85/1+1  90/1+1
F.Sq  50/5  60/4  70/3  75/3  80/3×3

others
4x [10 KB (32/24) Swings & 10 Toes 2 Bar]

#4
Sn  50/4×2  65/3  75/2  80/2  85/1  90/1  95/1  test/1*         (* only 3 misses allowed)
SQ  50/7  60/5  70/4  75/3  80/2  85/1  90/1  80/3  85/2  90/1
Sn PP  4 x 4

others
DB Bench  5 x 5
4x [10 Med Ball Millers & 30 sec Handstand Holds]

#5
Cl  50/5  60/4  70/3  75/2  80/2  85/1  90/1×2
F.Sq + J  50/3+3  60/2+2  70/2+1  75/2+1  80/2+1  85/(2+1)x3

others
Bench  50/6  60/4  70/3  75/2×3
Bicep Curls  8 x 4

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2017.06.11 Oly Wkouts

Week #1 Cycle 3 – Competition Prep

#1
Cl  50/5×2  60/4  65/3  70/2  75/2  80/2  85/1×3
SQ  40/8  50/6  60/5  70/4  75/3  80/3  85/3  Max/3  Max-10%/4
RDL  50/6  60/4  70/4×3

Others:
Handstand Practice
4 Sets 8 Ring Rows & 5 Chin Ups

#2
PSn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/2  85/1×2
Sn Bal  50/4  60/4  70/3  80/3  90/3  100/3×2
F.Sq  50/4×2  60/4×2  70/3×2  75/3  80/3  85/2×3

Others:
Sn PP 5×5
Bench  50/5×2  60/4×2  70/3×2  80/2×4
ABS 60 Reps

#3
Cl/J  50/4+4  60/3+3  70/2+2  75/2+1  80/1+1  85/(1+1)x2
F.Sq  50/4×2  60/3×2  70/3  75/2  80/2×4
Press in Split 5×5

Others:
Bar Bicep Curls 8×4
4 Sets 10 Hypers & 10 Reverse Hypers

#4
Sn  50/4×2  65/3  70/2  75/2  80/2  85/1  90/1×3
SQ  50/6  60/4  70/3  75/3  80/2×5
PP 5×5

Others:
Bench  50/5×2  60/4  65/3  70/3  75/3  80/3×4
Dips 8×4
4 Sets 10 Bar Ups & 10 Bar Roll Outs

#5
PCl + PJ  50/(4+4)x2  60/3+3  70/2+2  80/1+1
Jerk  50/4  60/3  70/3  75/3  80/2  85/1  90/1×3
Sn Pull  70/5  80/4  90/3×4

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2017.06.04 Oly Wkouts

Week 4 : Cycle 2
(3rd Strength Cycle for Cal State)

#1
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/2  test/2*
Sn Pull (3 Pos)  80/6×2  90/3×2  100/3×3
SQ  50/7  60/5  70/3  80/2  85/1×5

Others :
Sn Press in Bottom  5 x 5
Bar Sit Up  10 x 3
Bar Roll Outs  10 x 3

#2
Cl Pull + Cl  50/4  60/3  65/3  70/2  75/2  80/2  85/2  test/2
F.Sq  50/6  60/4  70/3  75/3  80/3  85/3  test/3  test-5%/2×2
RDL  50/8×2  60/5×2  70/4×2

Others :
Seated Military  5 x 5

#3
PSn (Bkn-Low)  50/4×2  60/3×2  70/2  75/2  80/2  85/2×2
Sn PJ  60/4  75/3  85/3  100/3  105/2×2
F.Sq  50/5  60/4  70/3  75/3  80/2×3

Others :
Press in Split  5 x 5
2 sets of 12 : Hypers & Reverse Hypers

#4
Sn Pull + Sn  50/4  60/3  65/3  70/2  75/2  80/2×4
Sn Pull (Bkn-Low)  80/4  90/3×2  100/3×3
SQ  45/10  55/8  65/6  70/4  75/3  80/2×3

Others :
Inc DB  5 x 5
Chin Up  max x 4
Dips  max x 4

#5
PCl (3 Pos)  40/6×2  50/3×2  60/3  70/3×2
F.Sq + J  60/3  70/3  75/2  80/2+1  85/(1+1)x2
Jerk (hold split)  80/2  85/2  90/1×3

Others :

Bench 50/8×2  60/5×2  65/4×2  70/3×3
KB Swings  10 x 4  (32/24 KG)
Toes 2 Bar  10 x 4

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2017.05.28 Oly Wkouts

Week 3 – Cycle 2 : Unload Week of Strength Phase
(save it for end of this week & next week)

#1
PSn (Bkn/Fl) + OHSQ  50/(4+4)x2  60/3+3  70/2+2  75/2+2  80/(1+1)x3
Sn PJ  65/3  80/3  90/3  100/2×2
F.Sq  50/6  60/4  65/4  70/3  75/3×3

Others:
Sn PP 4 x 4
2 sets of 10 – Bar Roll Outs & Sit Ups

#2
Cl  50/4×2  60/3×2  70/2  75/2  80/1×3
F.Sq  50/6  60/4  65/4  70/3  75/3  80/1×4
Cl Deadlift (deficit)  80/5  90/3  100/3×2

Others:
Press in Split 8 x 4
2 sets of 12 – Hypers & Reverse Hypers

#3
Jerk  50/4×2  60/4  70/3  75/2  80/2  85/1×3
Cl Pull (3 Pos)  80/6×2  90/3×3
RDL  50/8  60/5  70/4  80/3×2

Others:
Bench  50/8×2  60/6  70/4  75/3  80/2×3
Dips 5 x 3

#4
Cl/J  50/(4+4)x2  60/3+3  70/2+1  75/1+1  80/1+1
Sn Pull (HB)  90/5  100/5  105/5  110/5×2
Sn Deadlift  110/5×2  115/4×2  120/3×2

Others:
4 Rounds
10 KB Swings
10 Toes 2 Bar (32/24)

#5
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/1×3
Sn Pull  80/5×2  90/3  100/3×2
F.Sq  50/6  60/4  70/3  75/3  80/2×4

Others:
PP 5 x 5
Chin Ups 5 sets of max reps
GDMN 8 x 4 sets

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2017.05.21 Oly Wkouts

Week 2 – Cycle 2 : Building Week Strength Phase III

#1
Sn Pull + Sn  50/5  60/4  70/3  75/2  80/2  85/1×4
Sn PJ + OHSQ  65/3  80/3  90/3×2
F.Sq  50/6  60/4  65/4  70/4  75/3×2  80/2×3

Others:
Sn PP 4 x 4
ABS 80 reps

#2
Cl Pull + Cl  50/5  60/4  70/3  75/2  80/1×5
F.Sq  50/6  60/4  65/4  70/4  75/3×4

Others:
Bench  50/8×2  60/6  70/5  75/4×2  80/2×2
Dips 5 x 3

#3
Jerk  50/4×2  60/4  70/3  75/2  80/2  85/1×3
Cl Pull (pause 1st rep)  80/5×2  90/4×2  100/3×2
RDL  50/8  60/5  70/4  80/3×2

Others:
Press in Split 8 x 4
ABS 60 reps

#4
Cl/J  50/(4+4)x2  60/3+3  70/2+1  75/1+1  80/1+1
Sn Pull (HB)  90/5  100/5  105/5  110/5×2
Sn Deadlift  110/5×2  115/4×2  120/3×2

Others:
4 Rounds
10 KB Swings
10 Toes 2 Bar (32/24)

#5
Sn  50/4×2  60/3×2  70/2  75/2  80/2  85/2  90/1×3
Sn Pull (pause 1st rep)  80/5×2  90/4×2  100/3×2
F.Sq  50/6  60/4  70/4  75/3  80/3  85/2×2

Others:
PP 5 x 5
Chin Ups 5 sets of max reps
GDMN 8 x 4 sets

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